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  6. Wheat Bread vs. Yellow beans

Wheat Bread vs. Yellow beans — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and yellow beans

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, vitamin B1, iron, and calcium; however, yellow beans are higher in fiber.
  • Wheat Bread covers your daily need for selenium, 58% more than yellow beans.
  • Wheat Bread has 120 times more sodium than yellow beans. While wheat Bread has 601mg of sodium, yellow beans have only 5mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Yellow beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more CalciumCalcium +166.1%
Contains more IronIron +64.9%
Contains more ZincZinc +38.7%
Contains more ManganeseManganese +202.6%
Contains more SeleniumSelenium +2469.2%
Contains more MagnesiumMagnesium +25.4%
Contains more PotassiumPotassium +45.7%
Contains less SodiumSodium -99.2%
~equal in Copper ~0.186mg
~equal in Phosphorus ~183mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +270.9%
Contains more Vitamin B3Vitamin B3 +782.8%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +62.9%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +291.7%
Contains more CholineCholine +59.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more ProteinProtein +41.5%
Contains more FatsFats +295.4%
Contains more CarbsCarbs +120.6%
Contains more OtherOther +84.7%
Contains more WaterWater +159.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +984%
Contains more Poly. FatPolyunsaturated fat +269.1%
Contains less Sat. FatSaturated fat -71.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Yellow beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Yellow beans DV% diff.
Selenium 33.4µg 1.3µg 58%
Manganese 1.377mg 0.455mg 40%
Vitamin B3 6.25mg 0.708mg 35%
Sodium 601mg 5mg 26%
Fiber 4.7g 10.4g 23%
Vitamin B2 0.382mg 0.103mg 21%
Vitamin B1 0.439mg 0.187mg 21%
Iron 4.09mg 2.48mg 20%
Carbs 55.77g 25.28g 10%
Calcium 165mg 62mg 10%
Polyunsaturated fat 1.72g 0.466g 8%
Protein 12.96g 9.16g 8%
Calories 313kcal 144kcal 8%
Vitamin B5 0.456mg 0.229mg 5%
Fats 4.27g 1.08g 5%
Vitamin E 0.24mg 0.94mg 5%
Zinc 1.47mg 1.06mg 4%
Magnesium 59mg 74mg 4%
Potassium 223mg 325mg 3%
Saturated fat 0.989g 0.279g 3%
Monounsaturated fat 1.019g 0.094g 2%
Vitamin K 5.7µg 3.5µg 2%
Choline 22.1mg 35.2mg 2%
Vitamin B6 0.153mg 0.129mg 2%
Vitamin C 0.2mg 1.8mg 2%
Folate 86µg 81µg 1%
Phosphorus 188mg 183mg 1%
Copper 0.198mg 0.186mg 1%
Net carbs 51.07g 14.88g N/A
Sugar 6.42g 0.34g N/A
Tryptophan 0.092mg 0.108mg 0%
Threonine 0.299mg 0.386mg 0%
Isoleucine 0.258mg 0.405mg 0%
Leucine 0.461mg 0.732mg 0%
Lysine 0.215mg 0.629mg 0%
Methionine 0.105mg 0.138mg 0%
Phenylalanine 0.315mg 0.496mg 0%
Valine 0.31mg 0.479mg 0%
Histidine 0.15mg 0.255mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
19%
Yellow beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
43%
Yellow beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Yellow beans
Yellow beans is lower in Saturated fat (difference - 0.71g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 60)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.